Raed ee MEL od | CHAZ ree Se elleWELCOME TO THE END OF DIETING DRE ene Pt RCo an Rae Rema ee RC ee) Ceo areas amen aC Ce ay Pee eters a ate a) Peta ta ea un et eee etree UT Re Cen ck as Cre ee ee ee each ind React Cy De ne enon) ea he eaten NUR eh aM ea oil 2 alee N=)GO NIANIS 2-STEP QUICK START..... FOOD DIRECTORYV........... aie VEGGIES PROTEINS. [oN oe Ca YBa vee Ce) we) aol che oe al CeO a a OL LOL eee aE Ny PACA) aero MF Ea ea ey BEVERAGES... Ce eA ; ee et at.) eee 24 MEAL BUILDER..... « EGGS EVERY DAY. Oyu Oe olay Ose.) 4:7 Ceo 7e . OGG Deh acl noe CeO Russa Oe eae + SNACKS ON-THE-GO. HOW AND WHEN TO +/- FOODS... FOOD TRACKERS... shakeology. drink itevery day. ors) a) 30 32 ery 38 cP ry cr Py 7)Bia STEP 2: OCs of Plan B, then follow the Portion Eating Chart. You should eat § times a day: Aa nai (Peete Sa (Oe Re Coal iad Cas COC Ce seat eee MEAL BUILDER section on page 26. PLAN B (+150 pound , Poca is sese Oe ee eee Rm nS Le Coty Ena ea Cee ees Oh OM CR ea ele) Seated Rane ie i Cann Caria eta ee * Notice how each group in the Portion Eating Chert is color-coded? RR ee ae een de a system to help portion out al of your food. The coniainers are color-coded Re ea hee en a ee ee cae eer ed na ence hei {900d to go! Go to Beachbody com or TeamBeachbody.com to purchase.Raspberries, 1 cup Blueberries, 1 cup Blackberries, 1 cup Strawberries, 1 cup Watermelon, 1 cup diced ntaloupe, 1 cup diced Orange, 1 cup sections or 1 medium Tangerine, 2 small Apple, 1 cup sliced or 1 small Apricots, 4 small Grapefruit, 1 cup sections or large Cherries, 1 cup Grapes, 1 cup Kiwifruit, 2 medium Mango, 1 cup sliced Peach, 1 cup sliced or 1 large Nectarine, 1 cup sliced or 1 large Pear, 1 cup sliced or 1 large Pineapple, 1 cup diced Banana, % large Papaya, 1 cup diced Figs, 2 small Honeydew melon, 1 cup diced@ VEGGIES «Kale, 1 cup cooked or raw Collard greens, 1 cup cooked or raw * Spinach, 1 cup cooked or raw * Brussels sprouts, 1 cup chopped or 5 medium * Broccoli, 1 cup chopped * Asparagus, 10 large spears * Beets, 2 medium «Tomatoes, 1 cup chopped, 1 cup cherry, or 2 medium * Squash (summer), 1 cup sliced * Winter squash (all varieties), 1 cup cubed * String beans, 1 cup Peppers, sweet, 1 cup sliced * Carrots, 1 cup sliced or 10 medium baby * Cauliflower, 1 cup chopped * Artichokes, ¥ large * Eggplant, Y medium * Okra, 1.cup * Jicama, 1 cup sliced * Snow peas, 1 cup * Cabbage, 1 cup chopped * Cucumbers, 1 cup sliced * Celery, 1 cup sliced * Lettuce (NOT iceberg), 1 cup chopped * Mushrooms, 1 cup sliced + Radishes, 1 cup sliced * Onions, 1 cup chopped * Sprouts, 1 cup Sardines {fresh or canned in water), 7 medium 4 Boneless, skinless chicken or turkey breast, % cup diced, cooked iy Lean ground chicken or turkey (= 93% lean), cup diced, cooked water (catfish, tilapia, trout),% cup flaked, cooked cold water, wild-caught (cod, salmon, halibut, tunal, ¥, cup flaked, cooked Game: buffalo (bison, ostrich, venison], %4 cup diced, cooked | gy Game: lean ground (2 95% lean], %4 cup diced, cooked, Eggs, 2 large & Egg whites, 8 large Greek yogurt, % cup plain, 1% aguit,% cup plain, 2% Shellfish (shrimp, crab, lobster), % cup cooked pcanned, dreined Red meat, extre-lean, % cup diced, cooked Lean ground red meat (= 95% lean), % cup cooked Tempeh, % cup diced > dic % cup diced, cooked nned light in water, % cup drained Turkey slices, low-sodium, fat-free, 0 slices Ham slices, low-sodium, fat-free, 6 slices Ricotta cheese, % cup, light ft Cottage cheese, % cup, 2% Protein povrder (whey, hemp, rice, pea), 1/sc00ps (approx. 42 g depending on variety) Veggie burger, 1 medium patty Turkey bacon (reduces fat), 4 slices 2 eWlogy, 1 scoop Clams, % c »gilt @ HEALTHY FATS * Avocado, % cup mashed or Ya medium + Raw nuts: © 12 whole almonds * 8 whole cashews #10 pecan halves +14 whole peanuts * 20 whole pistachios * 8 walnut halves Hummus, %4 cup * Coconut milk beverage, % cup canned * Feta cheese, % cup crumbled * Goat cheese, % cup crumbled + Mozzarella (low-moisture), % cup shredded * Cheddar, provolone, jack, ‘4 cup shredded * Paimesan, 4 cup shredded ‘Sweet potato, 2 cup diced Yams, ¥2 cup diced Quinoa, % cup cooked Beans (kidney, black, garbanzo, white, lima, ete.), ¥ cup cooked, drained Lentils, cup cooked, drained Edamame, ¥: cup shelled + Peas, ¥s cup Refried beans, nonfat, 2 cup y Brown rice, ‘cup cooked Wild rice, % cup cooked Potato, / cup mashed or ¥* medium Corn on the cob, 1 ear Amaranth, % cup cooked Millet, / cup cooked Buckwheat, ¥2 cup cooked Barley, @ cup cooked Bulgur, % cup cooked Oatmeal, steel-cut, % cup cooked Pp Oatmeal, rolled, /2 cup cooked Pasta, whole-grain, ¥2 cup cooked J Couscous, whole wheat, ’ cup cooked y Crackers, whole-grain, 8 small crackers Cereal, whole-grain, low sugar, Y2 cup Bread, whole-grain, 1 slice e Pita bread, whole wheat, 1 small (4-inch) Waffles, whole-grain, 1 waffle Pancakes, whole-grain, 1 small (4-inch) English muffin, whole-grain, ” muffin Bagel, whole-grain, ¥ small (3-inch) Tortilla, whole wheat, 1 small (6-inch) Tortilla, com, 2 small (6-inch) Results and Recovery Formula’, 1 scoop (¥2 serving)Raw seeds (pumpkin, sunflower, sesame), 2Tbsp. Flaxseed, 2Tbsp. ground Olives, 10 medium olives Coconut (unsweetened), 2Tbsp. shredded Dressing Recipes (page 16) Basic Vinaigrette, 2Tbsp. ‘Avocado Dressing, 2Tbsp. Chipotle Vinaigrette, 2Tbsp. Soy-Ginger Dressing, 2Tbsp. Tehini Dressing, 2Tbsp. Extra-virgin olive oil, 1 tsp. Coconut oil, 1 tsp. Flaxseed oil, 1 tsp. Walnut oil, 1 tsp. Pumpkin seed oil, 1 tsp. ‘Nut butters (peanut, almond, cashew, etc.), 1 tsp. ‘Seed butters (pumpkin, sunflower, sesame [tahinil), 1 tsp.+free add-ons These are “free extras” Add them to any meal. Eat as much of them as you'd like. * Water Bar (page 22) * Coffee & Tea Bar (page 24) * Lemon and lime juice (not lemonade, limeade, or margaritas!) * Vinegars Mustard Fresh ground horseradish Herbs (fresh and dry) * Spices (except salt) ° Garlic * Ginger * Hot sauce (Tabasco or Mexican only) © Flavor extracts (pure vanilla, peppermint, almond, etc.) * Cinnamon * Seasoning Mixes +tasty treats THREE TIMES A WEEK ONLY, you can replace one of your = Ca1b portions with a beverage or treat from the list below. * Milk, cow's, nonfat, or 1%, 1 cup * Soy milk “unsweetened, 1 cup * sweetened, % cup © Almond milk “unsweetened, 2 cups * aweetened, 1 cup + Nico milk, original or unsweetened vanilla, 6 fi oz » Coconut water, 2 cups © Covonut milk beverage (from a carton, not canned!) * unsweetened, 1% cups * swoetened, 1 cup «Frosh fruit juices, 8 fl oz * Wine, 4 fl oz © Vodka or alcohol, 1 fl oz © Chocolate, dark, % oz «Potato chips, plain kettle, 10 chips + Tortilla chips, plain corn, 70 chips * Popcorn lair popped), 3 cups = Protzels, 1 0z ato-covered almonds, 5 pleces «Frozen yogurt, % cup+seasoning mixes Just combine these herbs, mix well, and store them in an airtight container. Use them as a rub for roasting or grilling chicken, meat, o fish, or use for spicing up ground chicken, turkey, oF beef. You can also use these mixes to flavor tice, lentils, beans, quinoa, and vegetables. PUR = #4 tsp. onion powder #2 tsp. garlic powder . * +2 tsp. mustard powder s .*%tsp. dried thyme = “*Y% tsp. ground black pepper. + Yetsp. sea salt (or Himal svapgall *1Tbsp. gerliepowder , _ 61 Tbsp. dried rosemary +1 Tbsp. dried parsley +1 Tbsp. died cilantro » #2 tsp. dried basil * _ ©2tsp. dried marjoram #2 tsp. dried oregano #2 tsp. dried thyme : *2 tsp. ground black pepper 1 tsp. sea salt (or Himalayan salt) LESS aes + 1'Tbsp. dried rosemary + 1'Tbsp. dried savory + 2p. dried basil * 2p. dried marjoram * 2tsp. dried oregano + 2.typ. dried thyme . 2 ” valayan salt) alt (or ‘OLD BAY” SPICE MIX + Tbsp. bay leaf powder (or crushed bay leaves) +4 tip. ground celery seed +4 lp. mustard powder +1 up. ground ginger +1 typ. ground black pepper +1 top. smoked paprika + p, ground nutmeg wp, ground cloves + Ys twp. allspice + Wap, sea salt (or Himalayan salt) } +1 tap, crushed red pepper flakes + Ys twp. ground cardamom ground mace = ground cinnamon 8. + top, + tap. ASIAN SPICE MIX *2 tsp. ground peppercorns (preferably Szechuan) + . 2 ©2 tsp. ground star anise : *2 tsp. ground fennel seeds . *1 tsp. ground cloves . *1 tsp. ground cinnamon *% tsp. sea salt (or Himalayan salt) 6+salad dressings Salads are a staple of any healthy diet. However, that doesn't mean you have to be a rabbit content to nibble on bland, ol greens. Here are some mouthwatering dressings that will make your salad come to life! AVOCADO DRESSING ‘Miokos B servings, about 2 Thsp. each) [1 serving BASIC VINAIGRETTE (Makes 8 servings, about 2 Toso. each) 1 sorving=@ | Seed & Dressing) © 15008 & Dressing) ' medium avocado, cut into chunks Total Time Omi 6 Tbsp. redwine vinegar Total Time 10 ri Weup fresh lemon juice Prep Time: 10 min frosh lemon juice Prep Time (0 min Ttsp. raw honey (or pure maple syrup) Cooking Time one ieee ib Errdenest Cooking Time one olive oil Yitsp. sea salt(or Himalayan salt) Yetsp. ground black pepper GTbsp. extra-virgin olive ail raw honey (or pure meple syrup) gatlic, chopped 1 salt (or Himalayan salt) 1. Combine vinegar, lemon juice, honey, salt, and pepper in @ medium bowl; whisk to blend. 2. Slowly add oil while whisking; mix well. 8. Store in the refrigerator, tightly covered, until ready for use. ice avocado, lemon juice, yogurt, oil, honey, garlic, and salt in ender; cover. Blend until smooth. lore in the refrigerator, tightly covered, until ready for use. 11) Store leftover dressing in a covered container in the refrigerator. | drossing thickens when cold, hold at room temperature for 10 minutes and stir before serving. This dressing is wonderful on 48, but also is great drizzled over sautéed veggies, steamed lish, oF grilled chicken or beef. ‘TIP: Store leftover dressing in a covered container in the refrigerator. If dressing thickens when cold, hold at room temperature for 30 minutes and stir before serving, This dressing is wonderful on salads, but also is great drizzled over sautéed veggies, steamed fish, or grilled chicken or beet. wCane (Makes servings, about 2 Thsp. each) [1 serving =@ 1 Seed & Dressing] 6 Tbsp. redwine vinegar Total Time: (0min. Yecup — fresh lemon juice Prop Time: 10min Ttsp. rawhoney (or pure maple syrup) Cooking Time: None Ttsp. ground chipotle chili powder 2tsp. Dijon mustard 6 Tbsp. extra-virgin olive oil 1. Combine vinegar, lemon juice, honey, chili powder, and mustard in a medium bowl; whisk to blend. 2. Slowly add oil while whisking; mix well. 3. Store in the refrigerator, tightly covered, until ready for use, TIP: Store leftover dressing in a covered container in the refrigerator. If dressing thickens when cold, hold at room temperature for 30 minutes and stir before serving. This dressing is wonderful on salads, but also is great drizzled over sautéed veggies, steamed fish, or grilled chicken or beet. AIT ESSS (\ahos tl sexvings, about 2 Tosp. each) [1 serving = @ | Seed & Dressing) ° cup rice vinegar Total Time 10 min, cup reduced-sodium soy sauce ‘1p, raw honey (or pure maple syrup) None Win treshly grated ginger i sesame oil Prep Time 10 min. | Combine vinegar, soy sauce, honey, and ginger in a medium bowl; whisk to blend. fy slowly add oil while whisking; mix well. | Slore in the refrigerator, tightly covered, until ready for use. rie: 6 ‘over dressing in a covered container in the refrigetator. ing thickens when cold, hold at room temperature for os and stir before serving. This dressing is wonderful on ‘lads, but also is great drizzled over sautéed veggies, steamed fish, / villed chicken or beef. bout 2Thsp. each) It serving = 1Seed& Dressingl ‘Shop. apple cider vinegar i fresh lemon juice F (yp. raw honey (or pure maple syrup) clove garlic, chopped hop, tahini paste Total Time Jomin ep Time 10 min ‘ooking Tim Non "lace vinegar, lemon juice, honey, garlic, and tahini paste in 2 vlonder; cover, Blend until smooth. oro in the refrigerator, tightly covered, until ready for use. 1) Store leftover dressing in a covered container in the refrigerator. || dressing thickens when cold, hold at room temperature for and stir before serving. This dressing is wonderful on also is great drizaled over sautéed veggies, steamed fish, 1 quilled chicken or beet. 19What not ALCOHOL SODA AND JUICE | WATER We can’t say enough about pure, simple water. It's essential to PORTS DRINKS | your health and wellness, helps keep your organs functioning, | helps digestion and weight loss, it keeps you full, it even gives you great skin. And it's especially critical you drink enough with 2 program like CIZE™. Drink 2 glasses of water every morning and keep on going throughout the day. You'll be amazed how much better you feel and function Try and drink your body weight, divided by two, in ounces. So if you weigh 150 pounds—that's 150 divided by 2 =75. 75 ounces might sound like a lot, but once you get used tot, its easy. A glass is 8 oz, the size of a small coffee cup (so aim to the max or at least 64 ounces a day), Check out the Water Bar on page 22! 20beachbody" . aaa a + Cuban Cocktail: sparkling water, lime wedges, water bar ene muddled mint leaves . se * Strawberry Blast: strawberry slices, lemon wedge, crushed ice * Orange Crush: sparkling water, orange slices, grated ginger * Citrus Splash: lime wedges, orange wedges, crushed ice anor "Grape Ape: sparkling water, muddled grapes + Sparkling water (make sure it hes no calories or artificial sweeteners} Sis FRUITS/VEGGIES om * Lemon wedges 2 + Lime wedges + Orange slices * Strawberry slices + Kiwi slices umber slices + Frozen grapes ‘+ Watermelon cubes HERBS = Mintleaves Basil + Grated ginger + Rosemary EXTRAS Crushed ice Ice cubescoffee aed: DG UK) ‘* They’re both filled with antioxidants, which reduce symptoms of stress. + They're thermogenic, meaning they promote fat burning. * They have no calories as long as you don’t load them. with cream and suger! ‘oud drink your coffee black as midnight on a moonless night. |, hore are some guidelines. Ceara ee a (event aa ead Cena eton GeO Rete Ne} ine) aa clel scanMEAL BUILDER BUILD YOUR OWN meals step-by-step or try one of our SUGGESTED COMBINATIONS. Don't forget to track your: portions using the FOOD TRACKERS on page 58. sample day1. Heat 1 tsp. oll in medium nonstick ski every day with a customized Toil 1018 ame Hr eae 2.Add veggies and meat; cook, stirring frequently, for 2to 4 minutes, 3. Ad¢ eggs. Do not stir. As 2ggs set, lift edges, letting uncooked portion BEAT THE EGGS [1 SERVING -@ 1 PROTEIN] ene a for 3 to 4 minutes, or until heated through. in hal eT pean MAKE ITINTO A BREAKFAST SANDWICH! reser cree nc {1 SERVING = 1CARB] e€Qgs Wie), days j SCRAMBLE IT UP! NO Las Peo eM ONLI PICK YOUR VEGGIES [1 SERVING = _4%VEGGIE] mall (4-inch) eer Cee ru) Asparagus, %& cup Senco) Peer Lt Pie er cy Onions, % cup diced PICK YOUR MEAT [1 SERVING = 4 SUGGESTED COMBINATIONS: PROTEIN] Pecans! 7 m7 5 2iarge egg Sera reac ee i (or equivalent), % cup spinach, Prati, tpl Pee Sie A < STL EET WICK YOUR TOPPING [1 SERVING = @1 HEALTHY FAT] ~ 2large eggs (or equivalent, cup shredded cheddar cheese, 1 tsp. oll Sr ey Sen oe Crd © Goat cheese, % cup crumbled Sree neu eu x Brera eer eu PE es Or 8 egg whites (or equivalent), cup sliced red bell peppers, e cup broccoli, & cup crumbled goat cheese, tsp. oil ECMO eo Eeerelianere| ele 5 PICK YOUR TOPPINGS [PORTIONS VARY) Here's a warm and hearty breekfast for when you nesd _HEALTHY FATS [1 SERVING =@ 1 HEALTHY FAT] plenty of energy to make the most of your day nuts ~12 vihole almonds, B whole s, 10 pecan halve hole , 20 whale pistachios, or 8 walnut halves MAKE OATMEAL [PICK ONE SERVING oes _SEE05 8 DRESSINGS [I SRING = SD ORES STEEL-CUT OATMEAL [¥ cup cocked) sienna r seed, 2 Tbsp. ground Pa 4, 2 Tbsp. ground Petting etened),2Thsp, shredded Bea ‘ADD SOME FLAVOR! [FREE] ‘Add oats; caok ove Pesan TOMI Let oatmeal stand for nce Ms ‘ROLLED OATMEAL {2 cup cooked Pee cael Peter cu be SUGGESTED COMBINATIONS: Resor lg Peete nme) ese eer ecg ae a) i ¥ cup cooked oatmeal, ¥ cup diced pineapple, a ear erE 2 Ton RRR Tee coon ee Yecup cooked oatmeal, 1 cup sliced pole. & walnut halves, chopped, around cinnamon Dare PICK YOUR FRUIT [1 SERVING = (9 1 FRUIT] Brea ai ~¥4 cup cooked oatmeal, 6 cup raspberries rem °4 cup blueberries, % cup blackberries, 2 Tbsp. pumpkin seeds re cuca ota 2 Bereerenc ry Tac : Ce eee Peon at) _ ¢ i up cooked oatmeal, 1 cup strawberries, sliced, 12 whole almonds, chopped pure almond extract j eonyogurt partal Ce RA) erence Mater coe oc il Cea ec Ua Yogurt, % cup plain, 2% De Wr aes Peony Sect eee coat : eC oo r Mh. Cae i a One) ’ ‘SUGGESTED COMBINATIONS: er: 1 peal Penner Menno ei fencion verllseeiigies aa RC Ue sesame), 2 Tbsp. Sc Pata Cy Bu aL BTL) 4 cup Greek yogurt, large banana, an pecan halves, chopped, ground cinnamon, cea se ADD SOME FLAVOR! [FREE] 4 cup Greek yogurt, 1 cup slice aelan halves, chopp apple, Se RUE uC I, ground nutmeg, cinnamon rea Pa nara * Ground cloves 4 , riers 4 Rete 4 cup Greok yogurt, 4cup diced cantaloupe, nc ‘A cup diced watermelon, ¥ cup diced honeydew, 2 Tbsp. eget rian unsweetened shredded coconut, chopped fresh mint leave Se EE oe 1 Protel CamE shakeology | Whether it’s breakfast, lunch, dinner, or @ snack, eve ‘Shakeology is a world of superfood nutrition. PICK YOUR LIQUID [1 SERVING = _ 1 CARB) Oe en Water Oe om aL vanilla, 6 fl oz nus Ora if Oe ee OD ec Cerca ci a Cue) OTN OILg ard Sc ai PICK YOUR SHAKEOLOGY [1 SERVING = @ 1 PROTEIN) ‘© Chocolate Shakeology CN CCU Coe | Sea Se Deano SCL nr he PICK YOUR FRUIT [1s See aay CUCM een USP cel So Cr i Seen san See Oe ee Cea acon Pee eA ea or) oud Coal od peered ING =) 1 FRUIT] oa) a Ou ey Oe ee cary ® Nectarine, 1 cup sliced or I large ea ane) Oe ea Sete oreoPICK YOUR EXTRAS [1 ee Ro Veen Pumpkin seed oil, 1tsp. Pe eC acem ‘Seed butters (pumpkin, sunflower, sesame [tahinil), | tsp. ‘ADD SOME FLAVOR (FREE) Set eau * Ground nutmeg ceo Sead + Pure vanilla extract See ‘SUGGESTED COMBINATIONS: 1 1 cup water, 1 scoop Str Tropical Straw gan Shekeology, 1 cup raspb eee 2 =1 cup almond mi Vegan Shakeology, 1 tsp. almond butter, i ence p water, 1 scoop Vanilla Shakeology, 1 cup diced honeydew melon, ¥s tsp. grated fresh ginger, ice cc 1 cup water, 1 scoop Chocolate slogy, & large banana, 8 walnut halves, Yetsp. ground Eysalad bow! _* Perec aa ee neo! PICK YOUR LETTUCE [1 SERVIN| COO Sy Cee Re ca Lettuce (NOT iceberg), 1 cup chopped PICK YOUR PROTEIN (1 SERVING =@ 1 PROTEIN] Cee ea ee tc Boneless, skinless turkey breast, 4 cup diced ermine cme ty) Fish, fresh water (catfish, tilapia, trout), % eup fe Peer eee 1 Pee Hard-boiled egg whites, 8 large Shellfish (shrimp, crab, lobster], % cup cooked Tofu, frm, % cup diced POR a er Ic Ham, low-sodium, fat-frae, # cup diced, cooked ‘ADD YOUR VEGGIES [1 SERVING “a VEGGIE] Cee Rs) era ery Coon al cee) Rua) foe Cee) Mierke car) Ey40 ‘ADD AN “EXTRA” SUGGESTED COMBINATIONS: [CARB “EXTRAS [I SERVING =) 1CARB) i s cup lettuce, ¥ cup sliced cucumber, % cup sliced red bell pepper, & cup red onion, 4 cup tomatoes, Cee etc) cup diced cooked chicken breast, 4 cup crumbled feta cl Pe ea ee CUI Co aa ec " 2 Tbsp. Tahini Pe ele EAT Manone eared coe 7 1 cup baby spinach, % cup sliced cucumber, % cup sliced carrots, n Sa ced cucumber cup sed carts, cu cooked sing beans, p slice bsp. Avocado Dressing Pate : 2 Veggies, © 1 Protein, @ 1 Seed & Dressing 1 HEALTHY FAT) \ETHY FAT “EXTRAS” [1 SERVING = 1 cup baby kale, cup sliced red bell See Cena ne Peppers, cup sliced carots, medium beet, sliced, 4 cup sliced mushrooms, % cup diced cooked tempeh, 8 whole Peremerenee neritic ir ee cashews, chopped, 2Thsp. Basic Vinaigrette cee ST ee eee eet enn re saeco Peeps aren eee Htc ich hi eee SEED & DRESSING “EXTRAS” [1 SERVING = 1 SEED & DRESSING) Pee es um namo eee ra) ic em Tue ‘ADD DRESSING [1 SERVING = @ 1 SEED & DRESSING) Ce eae b eo aL} COCA ea Soy-Ginger Dressing, 2 Tbsp. Pc eewrap If Up a § Parc a” Oe ee < = PICK YOUR WRAP 1 SER\ Cee RC uC Una Sen RC eau) i CRU CED) eo See cum Pela Peete a3) eenretternpenegeee i Pree aun SE Me Perm ccs Won ao Pee era i Pee eR Rue 4 Pere ac ete | Perri ices nc) Ca ce be. | pT i} § GCM uC Menno uC E ee nme se Turkey becon (reduced fat), 4slices Pee MC CCRT ‘ADD YOUR VEGGIES [1 SERVING = 4 ¥ VEGGIE} roe Ia retin ema eee Noa) PaO a Genie crue ree eT) eee aac Pena e ea Lettuce (NOT igebera), Petros) ry anADD AN “EXTRA” SAMPLE COMBINATIONS: nts Salad Vrap | whl wheatta, har boled eggs, chepod, Pete oe ke Uy ue Dubie iced carrots 2 Tesp. Tabinl Uresend 1 pecan halves, 14 whole peanuts, RSS EAS eS 20 whole pistachios, or 8 walnut halves ‘ ee Nee LE Ee ti peti h,¥ cup diced, cooked chicken breast, % cup Sua shre iesan cheese, 2Tbsp. Chipotle Vinaigrette ee ea) ee ‘= Goat cheese, % cup crumbled Mozzarella (low-moisture), & cup shredded naa Hop woe wheat trl, cu eboge cup ¥5 z sprouts, 4 cup diced cooked tempeh, 8 whole Cheddar, provolone, jack, 4 cup shredded 2 Tbe Wy Ghger Dressing SW en eT ‘ADD DRESSING [i SERVI 3 = 1 whole wineat pita, 6 turkey Cee Cee 4 medium avocado, sliced, ¥¢ cup lettuce, 4 cup sliced red bell Avocado Dressing, 2 Tbsp. . peppers, 2 Thsp. Basic Vinaigratie Cee ean 1 Cat, ca i ea Su ee ae) ‘ADD FLAVOR [OPTIONAL] eT OEE? | OTe 1 Protsin @® 1 Vaggia, | Haalthy Fat, @ 1 Seed & Dressing Se URC cuy Se UEC) ee) or ris ome eR ae we 446 a ’ 4a simply grillegs Se CR ewe ul featuring some protein, POR Eee un a STC Lucus si = oT! PICK YOUR PROTEIN (1 SERVING = @ 1 PROTEIN] PICK YOUR CARBS [CONTINUED) Cre Ue ESTO nea nos Ca de i ; Pent et : ein es pa i ee Boneless, sinless turkey breast, Pein es ea Pa Se IIc %4cup diced, cooked pone) ~ Cen cs Otel ee RLU Lean ground chicken or turkey enact oie a Ca. ee ‘ ET Lod eA eer Rec eee ca > date ink Easement mt Mc mou ADD SOME SPICE! SEASONING MIXES SEASONING MIXES CA Pony cet Scat ADDED TG ANY OF THEABOVE SELECTIONS. Peer Persea it el) 38 iS (cod, salmon, halibut, tuna), eee aka TE Ls een 3 cup fleked, cooked Petri CORE a See ates Game: buffalo (bison, ostrich, Per cctan OUT RTs SS cs Cc “"S, mercy ¢*% Peto fu SUGGESTED COMBINATIONS: PICK YOUR VEGGIES [1 SERVING - @ | VEGGIE] : 4 % cup cooked diced turkey Pomme icy Re breast, | cup steamed string beans, ¥s cup diced cooke Are eee P ked yams, Hanne Cm) le urpose Spice Mix Spinach, 1 cup cooked or raw me hic Cy TE Brussels sprouts, 1 cup chopped 10 mecium baby Aer eMencaethiss % cup cooked poik tenderloin, 1 cup cooked sliced mushrooms, ¥ cup ¢ Peete tt) eens arc , ec ae Asparagus, 10large spears en ECO } Ree ecm Aten aie) cA UTS eee nem) 1 veggie burger paty, 1 cup steamed ae caulfiower, cup sheled edamame flavored with Asian Spice Mix PICK YOUR CARBS [1 SERVING= 1 CARB: OTe — ee ona 4 Yecup cooki i d Waa) ears - ’ cup cooked lentils topped wi 4 cup flaked grilled salmon seasoned with Her ieee De aat SE ae one wi Ne aT eTasian stirtr SOR Mere just an appetite for a setisfying, healthful PICK YOUR COOKING OIL’ (eres eC) eA) RUC eac) PICK SOME EXTRAS Sac moe ae eo PICK YOUR VEGGIE (1 CR me RM TuE Cis Ta R ey Ree mes Soe uM b Perera nc et Choe uc 4 cs Panne ant Mar ec dec eMC denen er oT Creme tec tk) TCM eu Ls eer ROL ULL Pm eek h UIs Coren cg ee POR err con ac S rete om ect cae ‘String beans, 1 cup - cook 4 to 6 minutes, Peete MR eer. nu Cy Spinach, 1 cup cooked or raw=cook 4to 6minutes Pe OM eed TCs er CM Ee eae) 4 minutes OR eek Cd MR ere ek uC roCee ene Cut Wecrts e ut Pee eM Mae aoa Lo [" Cee me curn u We oa ececrr - ee teat Wc eo a Pe eet Cit: ‘ a Romeo ce “TS beets eeu i Mie ge PICK YOUR CARBS [1 SERVING= 1 CARB] eee err 5 Cane er) cg Nn aca coco} a (corr MU AS ebro to = ‘ADD SOME FLAVOR Ure Mee Mec) Cee cea cy Re ue mn ee ear) MAKE YOUR STIR-FRY Teen eee eta mere Add extras, if desired; cook, stirring frequently, for30 seconds, ‘Add protein; cack according to times listed above, stirring frequently, until no longer pink in the middle for chicken and red meet, or until Pee une ee eine Gc ue ie ROT ee ata MTC cn Ok e ey or until tender-crisp. PCE tec ene CEM ac I Cee Ly =) Roe 2tsp. cil, 1 tsp. finely chopped garlic, ‘isp. finely chopped ginger, 402 raw beef tenderloin, 1 cup chopped broccoli, 2tsp. low-sodium tamari so Sauce, ¥ cu cooked brown , OED ORATOR 1sp.oil, | tsp. finely chopped garl 1 tsp. finely chopped ginger, 7 02 raw shrimp, 1 cup snow p 2 tsp. low-sodium tamari soy sauce, ¥ cup cooked quinoa CEN ORT = 2tsp. oil, 1tsp. finely chopped garlic, p. finely chopped ginger, 3 oz tempeh, 6 cup ¥ cup sliced red bell peapers, 1 cup chopped bok choy, 2 sp. low-sodium tamari soy sauce, 1 sp. red pepper flakes, 6 cup cooked brown CaO ~2t8p. oil, 2 tsp. finely chopped garlic, 1 tsp. finely chopped ginger, 5 02 raw chicken breast, 2 cups baby spinach, 2 tsp. low-sodium tamari soy sauce, % cup cooked brown rice CEERee ems Ca) 4 Me neenee ce Cnn ae mes PICK YOUR PASTA (1 SERVING = 2CARBS) RUD Soni Flavoa EI Cm ee ee) + Fresh herbs (basil, cilantro, cs + Red pepper flakes 3 ah Hot save + Fesh chgped gac ASR CU et a Peace nr ce Pc skinless turkey breast, Hennes 73 et eR cc) Peni Pe eu CURL) DORE EL te = 93% lean), % cup cooked EAC Reger 4 Mm test eens We se kue ‘SUGGESTED COMBINATIONS: 4 cup diced, cooked acta Ca t . Game: lean ground (= 95% lean) AO CU Li pce iS Ka 1 cup whole-grain : pasta, % cu hr rae ea RE pe sme aiep sicod od bell oppoy PICK YOUR VEGGIE (1 SERVING =@ 1 VEGGIE} CERT CROs ei ee ee. Who hn eee seer i al 3 cupeonkd chicken trast. 1 cup chopped areal, 3 Thep redo sauce, topped with chopped pa See or Cac) ero Seman ton) eran bua ard Bey, uo 1 cup whole-grain past, % cup cooked Bae ls y ‘tempeh, /4 cup sliced red bell pepper, 4 cup sliced carrots, WM —_«cwpsliced onions, cup sliced mushraons, 1 cup low-fat marinara sauce, topped with fresh sliced basil 2 Carbs, 1 Protein, @ | Veguie, 1 Healthy Fat CAE oanorod it ‘FRUITS {1 SERVING FRUIT] vl 3 U > tb ~1 cup whole-grain paste, % cup Tomato sauce, 1 cup cores > cooked lean ground turkey, 4 cup string beans, Ye cup sliced Cerne ad Creamy sauce (such a mushrooms, 3 Tosp. cheese sauce, topped with Roemer) chopped chives @2Cords, © 1 Protein, @ 1 Veggie, @ 1 Healthy Fat Nesnacks on-the-go Ree ere oI ues take a back seat. You can combine any of the foods from the lists below to create quick and dalicious snack combinations. Re eh ere ok SUGGESTED COMBINATIONS: 4.1 small whole wheat tortilla filled and wrapped with % cup crumbled goat cheese Seon CONTon 3.1 cup apple slices and 2tsp. nut butter Om Oils & Nut Butters eon 6.3 cups air-popped popcorn and 2 Tbsp. pumpkin seeds Ee hed avocado and 10 tortilla chips ie ae almonds and ¥ oz dark chocolate ne 9.8 raw walnut halves and 2 large banana Ionacy STILL HUNGRY? HOW AND WHEN TO +/- FOODS You can add or subtract food from your diet, or move from Perna SR Cn cm Ran en Pen eC US RoR Ua any attention to how you feel. Your body will tell you if it needs more or less food. But more than anything, the amount you eat should be directly proportional to how active you are. ‘ADD (OR SUBTRACT) (9) 1 FRUIT Perec Rec Me RCL A PTO eRe Mn Re ce Raa during your CIZE routine, eat a fruit portion right before or after your eee Rtas Value en Col eho CN a cal Pet ee eet MT eC aon ca 1 CARB OR ‘ADD (OR SUBTRACT) 1 PROTEIN SR heen na you're not. So, if you're very active, add a carb portion. If you're Hirer Werte date ear ha Ree ee en R SRC a Ra uaa Peer CORTES ec a mh ace ore Pree eek ci mci haw sees ‘ADD (OR SUBTRACT) @@ 1 VEGGIE ee nt a Re RU oe nutrients and keep you full, so start by @dding:one portion to ~ Peat oar _ ADD (OR SUBTRACT) @1PROTEIN OR 1CARB tee eee ; : eee een ree reer enir Oeere epee eee oti Maintaining a balanced diet is key, 50 only add one portion ret rete ‘ADD (OR SUBTRACT) @ 1 HEALTHY FAT OR 1 SEED & DRESSING Ce ue RT eee eM on the list, but dietary fat is essential for a balenced diet so don’t Bae te ce at) DU a ee SL au eek Cor ma te ee ieee ae ee ee? ifFOOD TRACKERS OO acca eg UC een for keeping track of your daily portions, War Otte CRO eae oa cu emer Ccsaaime aclu aun a sua TOOLS > WORKOUT SHEETS > CIZE FOOD TRACKERS RelirecneceyyCee OU UL to shake it while you dance off the pounds! 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